Gasworks Park Experience!

WOD

AMRAP in 20min

max push ups

400 m run

5 rounds, 87 push ups

This was fun and tough. I loved being outside for the workout and it was a great break between tasks. By the time I was over running it was time to do the push ups and when my arms wouldn't push me up anymore it was time to run. We had to run a hill too which usually I hate but it was nice being outside and having the view of downtown Seattle and Lake Union as a distraction. It was also good prep work for the Firecracker run this weekend.

I was also looking into doing a Triathlon. Maybe this one because there is limited running and I've heard great things about it plus a lot of peeps from SWCF are going to do it. I'm worried about the swimming piece and I need to get a better bike so we'll see. I at least have until Sept 18th to train so I'm ok with that.

New DL PR #215!!

WOD

AMRAP 3min

5 squat cleans #70

10 air balls #12

4 rounds

2 1/2-2 1/2-2 1/2-2 1/2

I was so pumped during this one because I was doing it Rx, or so I thought. At the end I realized that I had only loaded 70 on my bar not the 75 the was Rx.

I am pretty pissed about that one!!!

Monday

We're working on our new 1 rep max this week before starting a new 4 week strength program.

Press5-3-3-1-1

55-60-65-70-75

New PR #75!!

I tried for 80 and couldn't get it up.

WOD

5 rounds

50' OH lunges #30

21 burpees

15:45 Rx

This was tough but fun. In the middle of it I got in the zone and flew through the burpees, one right after the other without pausing. This happened for a few rounds and eventually I had to take breaks, but they were still quick and I got right back into it.

Rx #1 for the week!

Sunday

100 squats

50 V-ups

25 burpees

6:55

I didn't have a lot of time to workout but I wanted to do something since Sat was a rest day so I did this in my living room. It was super easy and quick! I can't remember the last time I did a WOD this short. Maybe next time I'll add more, or just increase the reps.

This weekend my roommate ran a 1/2 marathon and I went down to cheer her on. She finished in 2:16. It was amazing and even though I wasn't a part of it, watching all these people working for something really challenging was great to experience. I forgot how much I love athletic competition and the race atmosphere. It definitely was a positive experience and everyone else seemed to be feeding off that as well.

Great Job Rissa!

"If you always put limit on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." -Bruce Lee

I definitely found my weakness in Crossfit....cardio/endurance training.

50 DU (150 single skips)

400m run

5 rounds

21:21

I got a horribly painful cramp in my side the 3rd round of running which slowed me down to a jog/hop/walk for a bit and it didn't go away. I tried different things and the last round, after almost puking, I just "sprinted" to get finished with it. I'm trying to think positive about it and focus on practicing this in the future but my body hurts so much right now that all I want to do is take about 1000 milligrams of Ibuprofen and sleep.

Strength:

Press

x5 40%

x5 50%

x5 60%

25-30-40

WOD (workout of the day, or death or doom)

1 mile run

100 KB (kettlebell) DL #53

75 pull ups

50 V-ups

25 burpees

26:22

This was wicked. I had butterflies starting it because I was nervous about the run but that was pretty easy and by the time I finished the V-ups I was really looking forward to doing the burpees. The pull ups slowed me down so much after the deadlifts. I tried doing 5 at a time but couldn't make it past 2 or 3, my forearms were on fire! My abs were on fire after the V-ups and I pushed through the burpees just to get it over with. It felt great and hard and satisfying all at the same time, as all the workouts are.

There is still an ongoing argument of weather this can be counted as prescribed or not since I used a band for the pull ups.

Coach Scott-" I don't think the people who do it without the band will think it's very fair that they did it prescribed and you did it with the band and also get to call it prescribed."

Me- " Well I don't think it's fair that those certain girls thighs don't touch, and others do. So they don't really count as real people."

Do the Jerk

Strength-deloading week

DL

x5 40%

x5 50%

x5 60%

75-95-115

Metcon

"Grace on Crack"

AMRAP (As many rounds as possible) in 10min

Clean/Jerk

#65

56 times

The prescribed weight for this was #95 but I couldn't clean that so I scaled down to #65. I could have gone up to #75 or #80 and done less reps but I didn

't think about it until I was about to start. It was a good one but I don't feel like I was challenged enough. I'm pretty sure that will change tomorrow, as it always does.

On the plus side I was able to get back in the kitchen and cook some. I'm getting back on strict Paleo starting today. I may even give up beer for a while. I've had a really stressful week at work and anticipate the next few being extremely busy and stressful so I need proper nutrients and energy. I'm planning out my meals and cooking in advance since I seem to have more time at night now.

This all starts with Paleo Magic Cookie Bars!!! Thank you Cavegirl

*Except I use butter instead of coconut milk and use cashews and walnuts instead of pecans, sometimes. So yummy!

Monday 6/21

Strength:
Back Squat
x5 40%
x5 50%
x5 60%
60-75-90

Metcon:
30 wallballs #12
30 ground to overhead #45
30 KB swings #44
30 OH squat #45
30 burpees

14:21
I wanted to do this one as prescribed but I couldn't get the #65 overhead for the OH squats so I had to go down, but I was able to do prescribed for the weight on the kettlebells. I was surprised I could do that much and it wasn't as heavy as I was expecting.
We had a pretty big class this morning at Stoneway so we split up and started in different parts. I was thankful to start with the kettlebell swings and end with the ground to overheads. The overhead squats killed me, again, they are just so awkward in form and I lost a lot of time with them and of course with the burpees. Still felt good to get this one over with.

I felt sick and lightheaded during it so I knew I was pushing myself really hard and doing some good work, always a good feeling.